SHIFT WORKOUT

WARM UP

WORKOUT

5 Rounds

20 Hop Overs
- OR - Skip Overs
15 Kettlebell Eye Level Swing
20 Hop Overs
- OR - Skip Overs
15 Dumbbell Push Press

Rest 30 Seconds Between Rounds

Suggestions
Men: 35-55# KB OR 20-30# DBs
Women: 15-35# KB OR 10-15# DBs

Score: Total Time (Including Rest)

Goal: 11-15 Minutes

Coaches Notes

For this one, you'll perform 20 hop or skip overs, 15 swings, another 20 hop or skips overs, and then 15 push press. That's one round. Rest 30 seconds and then repeat 4 more times.

Choose a weight for the swings that allows you to get those 15 reps done in 1-2 sets. Be sure to keep your chest proud as the weight travels down between your legs, and then keep your butt and quads squeezed tight as it travels up to eye level. We don't perform push press often in SHIFT workouts. The movement is the same as a shoulder press, except you'll bend slightly through the knees and hips then stand up hard and fast to get some help from your legs to press the weights overhead. Watch the demo video to see it in action!

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

Double/Single Unders

If you're trying to manage the pressure on your pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. Some other options for customizing are Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Power Clean

Having to move the bar out and around your belly can add a lot of extra strain to the lower back, so we reccomend using dumbbells instead of the barbell during the later stages of pregnancy or as your belly grows and you're no longer able to keep the bar moving in a straight line. It may also be more comfortable to start from the hang position or to adjust your stance slightly.

Shoulder Press

If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout this movement. If you feel like you need or want to customize further but still want to practice, you can try less reps or less weight. Some other options for customizing are Seated Shoulder Press or Front Raises.. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Jump/Skip/Hop Overs

If you're trying to manage the pressure on your pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. Some other options for customizing are Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. Please visit the Mama Modifications Movement Library for more options and demonstrations.

KB Swing

If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion to an eye level swing or using a lighter weight. Some other options for customizing are single arm swings, KB Deadlift, or Sumo Stance Deadlift. Please visit the Mama Modifications Movement Library for more options and demonstrations.